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ALIGN Training: Wednesday 7/15/2020

Context: Stimulation and Upper Body Push

A. Warmup with easy jog, shoulder/upper back activations


B. Strength

Option 1 (if have BB & plates)

i. Bench press, 5 sets of 5 reps, rest 1:30


Option 2 (no BB & plates, or limited)

Complete EMOM* x10 minutes of 3 banded bench press or floor press at 32X1**, moderate load; if you have a band, but no rack

C. Upper Body Superset: (Complete one set of first movement, rest, then set of next movement, rest. Repeat until you have done 4 sets total.)

C1. Pushups, 4 sets of 8-12, rest 30 seconds

C2. DB Front Raises, 4 sets of 12, rest 15 seconds (could also use a band)

C3. Strict Press, 4 sets of 8 @ 3 sec lowering, rest 30 seconds

(Use any implement! May need to do one arm at a time, pending equipment available).


Metabolic Conditioning

EMOM* x15

12 box jump/step up (24/20)

12 push press (95/65 or DBs 50/35)

2 TGU (add weight if safe & appropriate)

12 bent over row (may use DBs or BB – moderate weight)

30 seconds of broad jump


EMOM* = every minute on the minute

32X1 Tempo** is 3 seconds lowering to chest, 2 second pause at chest, explode up, reset

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